Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

R4TJ 1-Hour Running Workout

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Six PAX for a full-fledged RUNNING workout.

WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.

Crap! Forgot to do burpees earned by @U.T.I and @McNugget.

ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.

SPRINTS: Five segments on the ramp. Everyone hammered on every segment. Impressive speed!

COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.

COT: At top of ramp 0625.

Announcements: Abe is collecting specific food for Holly Springs Food Pantry.

Prayer requests: Unspoken
Go forth and be leaders!

Purple Cobra – Trust and Gratitude

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Nice quiet time at the darkest of all Southwake AOs. Walked the perimeter to make sure there were no homeless people or passed out teenagers. Everything appeared to be safe, so I proceeded with the workout. Optimized the ledges, paved circles, rubber playground, and pull-up bars. On the ledges and one paved circle, completed a circuit of Step-ups 50x connected by lunge walks 75x (four rounds=30 minutes).

On the rubber playground, completed a circuit of Absolutions 5x, alternating with pull-ups 5x in three different hand positions (three rounds=10 minutes). Ended with stretching (5 minutes). Focused on every moment with trust and gratitude.

COT of trust and gratitude.

Solo Flight

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1 Q for some miles at 🦅 The Nest 🦅 with his imaginary friends: Hopeye, Wrinkle, and Gameclock

Pray for the many who are sick right now!

Wheelie Good Time at Nutcracker

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Warm Up: Mosey around the parking lot and then circled up for some 22 counts of SSH, Frakensteins, Imperial Walkers and Hillbillies 

The Workout:

Big Tire Flipper, one man flips the tire 10 times and runs back to the beginning, the rest of the pax work through stations

1) Sandbag- Burpee

2) Kettlebell- Swing and Goblet Squat

3) Weighted Jump Rope- Jump

4) Weight Plate- Straight Arm Raises

5) Ab-wheel- Roll out as far as possible

6) Pain Stick- Overhead Press

7) Weight Plate- Curls 

8) Ab workout of Choice

Mary: Popcorn Circle of Abs 

Announcements:  Triple Ruck Challenge, Manion WOD On May 2nd at 6:30 am 

Closed in Prayer

🎵,This Must be Just Like Living in Paradise 🎵

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A rockin tour of paradise by 3 PAX for my 6 of 25 Q’em All Challenge. We toured the pollen-filled stadium with some miles (two) and monkey humpers. 

Thanks for joining me and letting me lead!

Dental work

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FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

Huffin’ Pollen @ Mutiny

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5 PAX huffed pollen at 🏴‍☠️Mutiny🏴‍☠️ as we worked our way through stations while 2000s pop-punk sound waves filled the air.

Well done!
Banana Seat Play-Doh Abacus the OG Sombrero

AGS

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FNGs: none

Warm Up: some leg swings and jokes

The Workout: 4 miles EC. 4 miles  3Alarm and YHC, others ran much faster and much more  

Announcements: Vertical Horizon at Ting 5/9/26

T-Claps (Recognition): 3Alarm and his dad for getting up early and getting to AGS early 

3 for some Tequila

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FNGs: none

Warm Up:High 5

The Workout:2 for some running 1 for some rucking Mary:who

Announcements: Gamecock is getting backout kids are doing great Flat-Line has a marathon in October

Prayer:Flat-line still recovering from ankle issues. Choppa as he still battling depression.